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Thanks to the relatively new field of positive psychology, science has come up with a few ways to make humans happier. Jessica Stillman summarizes some of the findings for Inc. She points out findings of what makes people truly happy and offers actionable suggestions to become better, most joyful versions of themselves.

What makes people happier

Practice gratitude. According to research, consciously counting your blessings is a workout for your brain’s capacity for gratitude, making it easier to be more positive and happier going forward. (Complaining works in the opposite way, causing your brain to default to gloom.) Here are a few practical, science-backed ideas to cultivate an appreciation for the good things in your life.

Focus on the now. Ms. Stillman points out that we usually think of daydreaming as a pleasurable activity, but recent studies show that letting your mind wander can actually make you miserable. According to science, paying careful attention to what you’re doing in the present moment boosts well-being even if what you’re doing is as boring as the dishes. It appears that focusing on the task at hand acts as a simple form of mindfulness, calming the mind by blocking future worries or ruminations on the past in a way that’s akin to meditation.

Exercise more

The science is unequivocal. Moving your body is a powerful happiness booster. The author writes that regular exercise works as well as popular antidepressant drugs at relieving depression because working up a sweat increases the number of neurotransmitters circulating in our brains. It also reduces stress, and, of course, keeps you healthy.

Get out in nature. Humans are hardwired to need physical exercise, the same can be said of nature. Humans have lived in cities for a blink of evolutionary time after spending millions of years evolving on the savannah. The article concludes that is why study after study demonstrates that getting out in nature has profoundly positive effects on our mood. Even putting a simple potted plant on your desk will boost your happiness.

Be kind. The point of generosity, as commonly understood, is helping others, but according to research, lending a helping hand is also a huge happiness booster for the do-gooder. Simply reminding yourself that small acts of kindness have big impacts on yourself and others can help make you happier.

Connect. Humans are social animals, so it shouldn’t come as much of a surprise that socializing makes us happier. For instance, the article cites a study that revealed that for those suffering through a grumpy day, meeting with friends as soon as possible was a surefire mood booster.

Limit social media

Using Facebook and social media to plan get-togethers may have a positive effect on your state of mind, according to Ms. Stillman, but passively browsing other people’s feeds has a negative impact on your state of mind.

Looking at carefully curated and often highly distorted representations of other people’s lives have been shown to increase envy and loneliness, and decrease life satisfaction. One study even found that quitting Facebook results in a boost in well-being. Be conscious of how you consume social media.

Tame your materialism. The author points out that a pile of studies shows that craving more and better stuff seriously dents your happiness. Science also shows it’s entirely possible to get a handle on your materialism and boost your well-being by consciously reflecting on your values, keeping a careful eye on your spending, and turning away from advertising as much as possible.

Spend wisely. Despite what #8 says, spending money can make you happier. The article explains that buying a bigger TV will improve your mood for a few days, but spending on experiences can help us squeeze more joy out of our hard-earned cash.

Spending on travel, for instance, will purchase you the pleasure of planning the trip (which research reveals to be about as enjoyable as the trip itself), a chance to bond with your fellow travelers, and a lifetime of happy memories to savor. It’s a better deal than nearly anything you could pick up at the mall.

Trim your commute. When researchers rank activities for how happy they make us, commuting consistently comes in near the bottom of the list. It’s no surprise that sitting in traffic sucks, but the magnitude of misery commuting brings into your life might surprise you. “Driving in traffic is a different kind of hell every day,” Harvard psychologist Daniel Gilbert has commented.

No wonder, then, that experts strongly urge those considering buying a house far from their work to think carefully about the trade-offs involved, and suggest those who can swap bikes, trains, or their home office for that time in the car consider doing so.

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Ralph Bach has been in IT long enough to know better and has blogged from his Bach Seat about IT, careers, and anything else that catches his attention since 2005. You can follow him on LinkedIn, Facebook, and Twitter. Email the Bach Seat here.